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Old 02-13-2007, 09:19 AM   #1
Elliot Royce
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Join Date: Dec 2006
Posts: 317
Default Squat rehab program

Due to ignorance and inflexibility before my hip replacements, I never really developed deep squatting technique. I've been using SS to build up my back squats, but was thinking about using the following program. My coach is telling me that it would be far better to use this type of high rep program to get in the groove and then return to trying to boost weights.

I have done the first two workouts and it's a lot harder than it appears. Maybe I'm just out of shape for squats but it does wear you out.


John Bott's Squat Rehab Program:

-each squat takes 6 seconds: 3 down and 3 up with no pause
- squat to 1" higher than the point of pain or discomfort
- shoulder width stance
- recovery time between sets should be 1 minute
- perform every other day, do not do any other leg strengthening
- be patient
- this is designed for someone weighing 280lbs (!) so adjust

1 - 45 lbs, 13 reps x3 sets
2 - 45 13 x 5
3 - 45 13 x 8
4 - 45 13 x 10
5 - 45 13 x 13
6 - 50 12 x 5
7 - 50 12 x 8
8 - 50 12 x 10
9 - 50 12 x 12
10- 80 11 x5
11- 80 11 x 8
12 - 80 11 x 11
13 - 100 10 x 5
14 - 100 10 x 10
15 - 115 9 x9
16 - 135 8 x8
17 - 145 7 x7

When you're finished, repeat the cycle but double the weight.
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